Cardiorespiratpry Exercise Program Flashcards
1
Q
CR elements
A
- Warm-up: inc blood flow (5-10min)
- Endurance: aerobic conditioning (20-60min)
- CD: dec CV complication (5-10min)
- Stretching: dec DOMS and cramps (10min)
2
Q
Frequency
A
3-5d/wk
3
Q
Intensity
A
Mod-vig
4
Q
Time
A
30-60min ModI
20-30min VigI
5
Q
Type
A
Continupus/HIIT
Run/cycle
6
Q
Volume
A
150-300min/wk 1000kCal/wk
5000-10000 steps/day
7
Q
Progression
A
+10% per week
Inc Duration/Frequency
8
Q
Progression stages
A
- Initial: 1-6 wks ModI, 3-5t/wk, 20-30min/d
- Imp A: ModI, 3-5t/wk, 30-60min/day
- Imp B: VI 3-5t/wk, 20-30min/day
- Maintenance: prev I and duration , 3t/wk, Type C/D activities
9
Q
Intensity Monitoring
A
HR
RPE
Talk Test
10
Q
Type A
A
Min skill+PhyFit
Walking/Cycling
11
Q
Type B
A
VI, min Skill, Ave PhysFit
Jogging/Spinning
12
Q
Type C
A
Endurance, skill+ave PhysFit
Swimming/Skating
13
Q
Type D
A
Sport
Basketball/Tennis
14
Q
Continuous Training
A
1 conti Aerobic Ex bout performed at low-mod I without rest
15
Q
Discontinuous Training
A
HIIT
INC EX I
With rest
Ed spinning
